With a continuously running clock, squat for 60 seconds. Subtract
the number of squats completed from 60, and do that many pull-ups in
minute two. In minute three, squat again, subtracting the number
completed from 60. Do that number of push-ups in minute four. Minute
five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups,
etc. The goal is to stay within the workout's formula for as long as
possible.
Don't do more than 60 squats in any round.
In any case, stay moving for 12 minutes.
Gluten and Grain-Free: Part Two
By: Tracey Folkard B.Sc., N.D.
Hot
off the press, the Mayo clinic has recently stated that 1 out of 100
people have some degree of celiac disease and 1 out of 20 people with
type 1 diabetes have celiac disease. The more common gluten intolerance
or gluten sensitivity is even more difficult to diagnose but most
studies suggest 1 in ten suffer from food sensitivity. I estimate in my
clinic 90% of my clients have food intolerances. The most common
offenders being wheat, gluten, dairy, soya, eggs, shellfish, peanuts
and sulphites.
The physiological, mental and emotional responses to
food intolerances are various. The moment the offending food hits your
mouth an immune reaction begins causing a chain reaction of cytokines,
histamine and inflammatory by products. The main inflammatory hormone
that is released is cortisol. Cortisol causes a breakdown of muscles,
tendons and ligaments. It reduces DHEA, growth hormone and TSH. This
leads to a drop in basal metabolic rate resulting in fewer calories
burned per day. It also causes an increase in appetite and carbohydrate
cravings, and a redistribution and accumulation of body fat in the
abdominal region. The long-term effect of continuing to eat a reactive
food is a leaky gut. This results in more food sensitivities, the
inability to digest your foods and a chronic inflammatory state. The
end consequence can be autoimmune conditions, chronic fatigue,
fibromyalgia, arthritis and chronic health problems. Heal your gut and
you change your life.
It has been proven that once an inflammatory
response has begun it takes four days to fully recover and often
symptoms peak on the third day as your body stimulates detoxification.
What this means is that the pizza you had on Friday night may
contribute to that mental fog, fatigue, low motivation or constant
nasal drip you experience when you go back to work on Monday. It also
means that if you are trying to loose weight or reduce stress the
physiological response to inflammation prevents you from attaining your
goals for several days at a time.
Patterns have emerged with food
intolerance allowing us to predict reactions. For example wheat, dairy,
corn and sugar are mucus formers and a runny nose results almost
immediately. Dairy/lactose intolerances also cause loose stools and
bowel cramping. Wheat/gluten often causes fatigue and joint pain. A
common complaint I hear is that people cannot keep their eyes open
after lunch and more often than not it is because they have consumed
wheat or grain products. Common symptoms of food intolerances include
but are not limited to: headaches, depression, anxiety, fatigue, dark
circles under the eyes, joint pain, chronic infections, skin rashes,
concentration difficulties, weight gain, and cravings for the offending
food.
A person can potentially react to anything, even what is
considered to be a healthy food. If you are eating the same foods
everyday or crave certain foods continuously you are more likely to
have a food intolerance. I am a strong supporter of reducing insulin
resistance, correcting hypoglycaemia and eating a low refined
carbohydrate diet for weight loss, but unidentified food intolerances
are often missed. Unfortunately many people are over medicated before
they even consider or become aware of food intolerances. My goal is to
identify any obstacle to cure. Testing for food intolerances, organ
imbalances, nutritional deficiency, toxicity and hormonal excesses or
deficiency is your best preventative approach. A complete balanced
program will eliminate frustration and make your goals easier to
attain. The good news is that if you create a healthy internal
environment most food sensitivities can be corrected. This is done by
eliminating and correcting those obstacles that prevent healing,
avoiding the food sensitivities for a period of time and by rotating
your foods.
Excess cortisol and insulin is ultimately your enemy
in weight loss efforts and maintenance of health. Both hormones follow
one another and are released whenever there is a stress; this includes
the physical stress of allergies/intolerances, poor diet, too much
exercise/work and mental stress. By controlling these two emergency
hormones, we will unblock the natural response of healing, life giving
hormones, and our health will become regulated and adaptive.